The Fundamentals of Self-Hypnosis

The Fundamentals of Self-Hypnosis

When you think of self-hypnosis, what comes to mind? A swinging pocket watch? A vaudeville act? The words ‘You’re getting sleepy…’? Not even close.

“In the field of self-hypnosis and hypnotherapy, there are scores of verbal and nonverbal ways to induce the desired state, but none require props — no lights, no candles, no Hypno-discs, no crystal balls, no pendulums. Hypnosis does rely on relaxation, but sleep is not the goal. And the guy in the black suit and Freudian facial hair? Not needed. Hypnosis is something you can do by yourself, for yourself.

“Hypnosis is nothing more than a state of mind that lets you become responsive to suggestions. When you can induce it in yourself and keep those suggestions positive, the benefits of your life will astound you. You will learn the basics of the technique.”

Your Two-Part Mind

Your mind has two parts: the conscious mind and the subconscious mind. Each has a different task:

The conscious mind is objective and analytical and makes up approximately 7–10% of the mind. It has partial control of the nervous system and muscle action. When you deliberately slow your breathing or your heart rate, your conscious mind is in command.

The conscious mind is also the part that organizes our mental processes to lets us cope with reality. It takes incoming messages to the senses and decides whether to accept or reject the information. We use this part of our minds to make day-to-day decisions, and it’s the guardian of the suggestions that enter the subconscious mind.

The subconscious mind makes up the remaining 90–93% of the mind. It controls the autonomic nervous system, regulating heart function, breathing, glandular activity, and other organ and muscle functions. When you’re unconscious for any reason, your subconscious mind is still at work, keeping you alive and well.

The subconscious is a vast storehouse of knowledge, impulse, and experience accumulated since birth. Everything you’ve ever heard, smelled, felt, and experienced is stored in your subconscious.

The subconscious is nonjudgmental. It simply stores and maintains all habits and attitudes, appropriate or inappropriate, good or bad. Self-hypnosis allows you to access this databank and change what’s there.

The 3 Steps to Self-Hypnosis

Successful self-hypnosis relies on three things:

  • Relaxation
  • Imagination
  • Repetition


In self-hypnosis, relaxation doesn’t mean taking a nap. It means becoming deliberately relaxed in mind and body, escaping momentarily from the cares of the day, to create the receptive state necessary for auto-suggestion.

First, set up each practice session this way:

  • Select a comfortable chair in which you are at ease.
  • Remove or loosen any tight clothing — neckties, belts, etc.
  • Turn off radios and televisions, and turn off your cell phone.
  • If you have pets, put them in another room.
  • Place both feet on the floor or a footrest.
  • Uncross your legs and arms.

Look at the clock. Note what time it is, and then imagine that it’s 15 minutes later. For example, if you’ve chosen to practice at 6:00, imagine that the time is 6:15. With repeated practice, you’ll find yourself opening your eyes after your session at the exact time you’ve imagined.

Next, follow these relaxation techniques:

  • Begin every session with three deep breaths, and as you exhale, think silently and inwardly; I am relaxing. Close your eyes and feel yourself relaxing from the top of your head to the tips of your toes.
  • Think to yourself. Any outside noises, sounds, and confusion only cause me to go deeper and deeper into this wonderfully creative state of deep relaxation. Concentrate on your toes. Feel a tingling sensation there and imagine this sensation spreading across the bottom of your feet and up your legs to envelop your entire body completely.
  • Take your time — feel this wonderful feeling of relaxation spreading slowly up your back and around to your abdominal muscles, up to your chest to your neck, scalp, and eyelids, and then to your facial muscles and entire head. You will now recognize that you’re completely bathed in the feeling of relaxation.

As you communicate with yourself, use your own thoughts and words as often as possible, but be sure to include the words “deep,” “relaxed,” and “relaxation.” After you’re relaxed, don’t be concerned with whether or not you’re hypnotizing yourself. Follow through with the relaxation procedures. If you feel a bit drowsy, that’s fine.

Time Out to Try It

No time like the present. No matter what you’re doing, being relaxed will help. Loosen that belt, make yourself comfortable, and take those three deep breaths. See how relaxed you can become using the techniques you’ve just learned.


Welcome back from your mini-vacation. While you’re good and relaxed, let’s move on to the next step. In your daily sessions, to help you develop your imagination, practice producing these sensations:

  • After approximately 5 to 7 minutes of relaxation, take 2 to 3 minutes to feel heavy. Imagine that you’re made of lead or weighed down by G-forces in a climbing jet.
  • Next, take 2 or 3 minutes to feel light. Imagine how it would feel to be an astronaut, floating in weightlessness. Or feel yourself floating right off the chair.
  • Next, take 2 or 3 minutes to feel warm. Imagine yourself in a sauna or steam room, or feel the sun on a sweltering day. Relate to an experience you’ve had. Your memory and imagination will do the rest.
  • Now take 2 or 3 minutes to feel cool. Imagine yourself in the snow or a cold swimming pool. Again, relate to physical sensations you’ve previously experienced.

Finally, imagine how you would like to think, feel, act, and react today, or, if you’re practicing at night, imagine how you wish to be tomorrow.

Time Out to Try It

Stop again, and try to produce one or more of the sensations described above. See how well your mind can guide your body.

To conclude your practice session, always include a post-hypnotic suggestion, such as “Each time I hypnotize myself, I relax more easily and freely. I look forward to practicing every day because I enjoy it.”

Then, to bring yourself back to a normal state of mind, count from one to six, using a phrase with each number. For instance:

  • I am feeling wonderful
  • I feel energized and vital
  • I feel light, elevated, and exceptionally clear-headed
  • I am alert and feeling refreshed
  • I readily accept and respond to my own suggestions. I enjoy practicing daily.
  • I am wide awake — wide awake, feeling wonderful.

Feel free to substitute any other phrases with which you are most comfortable.

In constructing suggestions, always think in terms of the result. Tell yourself what you do want, not what you don’t want. And always think in the first person, present tense — “I am.”


It takes time to see the results of self-hypnosis. With repetition, and only with repetition, the mind internalizes suggestions and reshapes behaviors and attitudes. Advertisers know and rely on this principle — how many commercials do you see just once?

As you use the techniques you’ve learned in this module, you’ll be able to abbreviate or eliminate some of them or even substitute others. Select the techniques that work best for you and make you the most comfortable. It would help if you enjoyed whatever techniques you choose because your own enthusiasm for learning self-hypnosis will determine how regularly you practice, and that will determine how much you benefit from it.


Self-Confidence for Mental Fitness and Winning in Life

Studies show that men and women profit most from having self-confidence and building up their psychological strength.

Self-confidence may be the sign of amazing achievement for individuals from many walks of life and from all businesses and lots of time spells the difference between failure and success. Browse around you’ll readily find individuals who have sincere self-confidence and who impel and sway others effortlessly. You’ve seen those that are encouraged to highly-paid posture whereas the others with improved training, are perhaps not.

Upon close study, you could notice that people who progress in life believe strongly in their own capacity to be successful. They exude poise and confidence and also appear to get a consistent usage of intellect and enlarged vision. The others only naturally follow, the individual who lacks self-confidence, repels others, instead of pulling them.

Self-confidence maybe your faith in your inborn abilities and skills to successfully overcome procrastination, fears, phobias, inhibitions, and adversities for carrying out actions. Lacking self-confidence affects every part of one’s own life. You will have all of the relevant skills, training, and emotional abilities to achieve success in your career, but in case you lack self-confidence your own life will probably end up just like an eight-cylinder car running on a single-cylinder – fighting and sputtering to perform well in every area of one’s own life.

You lose work, low earnings consequences, with a family member, pass on, file bankruptcy, get your car repossessed, be passed over for some position, fail a test, be called fatty, dumb, horrible, and bad news from a physician is simply a few causes behind programming a deficiency of self-confidence.

We enter into this world using self-confidence. Consider any given child’s activities and responses until they get filled up with the fears, anxieties, and inhibitions of both thoughts and adversities like adults.

Just like an athlete who trains to exhaustion, daily, to organize their own bodies for having strong lungs and muscles — also need to discipline their minds for concentration, control, and self-confidence. Additionally, exactly like élite athletes, in the majority of sports, are all equal in skill and physical prowess — industry people mirror one another in skills and ability departing emotional ideas and feelings while the advantage element.

It is possible to form your advantage factor of self-confidence as well as your power to achieve success through day-to-day tasks with “Emotional Fitness” (call it psychological exercise or mental workout to push beyond your limits).

Each has their own skills, education, and physical abilities which require tackling the job at hand.

The greatest difference is the fact that the élite athlete finds mental training essential – and perhaps not only for performing on game day but also for having the absolute most out of the everyday workouts.

Whatever the profession, you are in, developing self-confidence can be accomplished through an everyday routine of “Mental Fitness”. Salesperson can develop their physical and psychological strength for attaining the very top of their game with all the same “Mental Fitness” methods athletes use.

Top performers in virtually any livelihood and most businesses face constant deadlines, communicating challenges, and fear of rejection, exhausting periods and work-related stress, uncontrollable and unexpected problems.

With a “Mental Fitness” program you condition the mind to answer in a more relaxed, more productive, and confident way. It is possible to transform complex motor manners into automatic moves and increased mind control. You will be pumped out of the bodily and psychic stress of work-related and personal undertakings. It is possible to form the capacity to close the pain out of fatigue and find out how to endure the strength of one’s everyday routine.

Self-confidence could be your answer to achieving a balance in life and greater performance in your life without stress and “Emotional Fitness” may be your vehicle to get there in self-confidence.

Doing a “Mental Fitness” program takes a commitment and the desire to triumph in life. There’s absolutely not any hocus pocus involved with “Mental Fitness” and the only real tool you’ll need can be your own brain. Sound too straightforward? Prepare to be astounded both by the ability of your thoughts to shape what you are able to be and by the energy, you need to direct it.

“Mental Fitness” is vital for living a life of happiness, joy, and prosperity.

Listed below are 5 thought-forming exercises that you can do each and every single day to get more confidence and control with less stress in your lifetime.

Write down in fine detail what you need to perform. Keep in mind that statement when picking out your objective. “once you quit arguing for limitations and lack you are going to experience increased success in your own life.”

  1. Relax by assuming a position either reclining or lying down with your legs uncrossed and your arms held loosely at your side. Make sure that you will not be disturbed by turning off your radio, television, and cell phones and removing any animals such as a dog or cat from the room. And, remove your shoes or any apparel that will interfere with your physical comfort in any way.

Note: Relaxation doesn’t mean taking a nap or falling asleep. It means becoming deliberately relaxed in mind and body, escaping momentarily from the cares of the day, to create the receptive state necessary for auto-suggestion and reprogramming your subconscious mind.

  1. Using your imagination — visualize, touch, hear, feel, and smell through your mind’s eye the desired outcome and new results you want to achieve. All things are first imagined in the unformed world before you can manifest their’ equivalence in the formed world.
  2. While in your relaxed state inwardly, silently and repeatedly use self-talk that supports your imaging in your mind and act as if you have already accomplished your goal. Pretend that you are creating a motion picture of yourself and you are the director, actor, set dresser, scriptwriter, and costume designer.
  3. Practice daily, just like an athlete, so that you can develop your edge factor of self-confidence and your ability to succeed.

We live in a world that can and is being transformed through human imagination; a world of mind, where at first, all things are only a concept, idea or image in the mind of a person.

Transformational Hypnotherapist and Mind-Set Coach,

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